Strengthening your rotator cuffs using rubber bands is a must.
Just starting out with external lateral rotations will take you far and cook you. It's all about form at that point. Throw in some face pulls and sword raises (I forgot the proper name) and you're good to go.
Just starting out with external lateral rotations will take you far and cook you. It's all about form at that point. Throw in some face pulls and sword raises (I forgot the proper name) and you're good to go.
How often and how long should I do cardio? It seems like 30 minutes a day is safe and maybe up to 60 minutes? I'm basically going at power-walk speeds and generally stop after 30 minutes or so because I can tell that I'm not moving with good form anymore. I'm basically completely out of shape and want to at least avoid dying of a heart attack and want to do so safely.
Depends on what your goals are.
Are you trying to ramp up to running long distances? Are you trying to become more athletic? Are you trying to train your heart rate to be more efficient?
Since you mentioned heart attack, there's been some recent trends to train for Vo2 Zone 2 training, which is supposed to be good for your cardiovascular health, BUT I'm not sure if that's backed by science.
Are you trying to ramp up to running long distances? Are you trying to become more athletic? Are you trying to train your heart rate to be more efficient?
Since you mentioned heart attack, there's been some recent trends to train for Vo2 Zone 2 training, which is supposed to be good for your cardiovascular health, BUT I'm not sure if that's backed by science.
By Jazzy Jambalaya Go To PostHow often and how long should I do cardio? It seems like 30 minutes a day is safe and maybe up to 60 minutes? I'm basically going at power-walk speeds and generally stop after 30 minutes or so because I can tell that I'm not moving with good form anymore. I'm basically completely out of shape and want to at least avoid dying of a heart attack and want to do so safely.Just get 10k steps a day. I just walked all of mine and could usually get it in an hour plus what ever I did for the day. When I first started losing weight I'd try to go on a walk every day I didn't work ( my job had me getting well over 25k so I didn't need it )
I found it much more enjoyable and therefore consistent when I just took a nice walk outside to clear my head rather than trying to specifically do high intensity cardio. I also recommend doing it outside vs a treadmill. Much more mentally refreshing. I'd time it depending on weather too. During the summer ill take it right before sunrise during the winter I go when the sun is fully out
By reilo Go To PostDepends on what your goals are.My goal for now is just to build up my cardiovascular baseline to a point where I can actually run around and maybe play basketball at high intensity for 10-20 minutes a day without feeling like I'm going to die. I don't need to lose weight and I don't want to really build up muscle until I get to the point where I can do things like run up a few flights of stairs without getting winded.
Are you trying to ramp up to running long distances? Are you trying to become more athletic? Are you trying to train your heart rate to be more efficient?
Since you mentioned heart attack, there's been some recent trends to train for Vo2 Zone 2 training, which is supposed to be good for your cardiovascular health, BUT I'm not sure if that's backed by science.
By data Go To PostJust get 10k steps a day. I just walked all of mine and could usually get it in an hour plus what ever I did for the day. When I first started losing weight I'd try to go on a walk every day I didn't work ( my job had me getting well over 25k so I didn't need it )I have a workout buddy I meet with to do cardio but this is a good idea when they aren't available. Thanks!
I found it much more enjoyable and therefore consistent when I just took a nice walk outside to clear my head rather than trying to specifically do high intensity cardio. I also recommend doing it outside vs a treadmill. Much more mentally refreshing. I'd time it depending on weather too. During the summer ill take it right before sunrise during the winter I go when the sun is fully out
By Jazzy Jambalaya Go To PostHow often and how long should I do cardio? It seems like 30 minutes a day is safe and maybe up to 60 minutes? I'm basically going at power-walk speeds and generally stop after 30 minutes or so because I can tell that I'm not moving with good form anymore. I'm basically completely out of shape and want to at least avoid dying of a heart attack and want to do so safely.
I do about 30 mins of shooting around and working on my handle/game. Usually I'll go for a walk too and for more intense cardio I jump rope for about 15 mins or do hill sprints, both of those are intense but don't require much time. When the NBA season starts and it gets cold I watch games and ride a Marcy fan bike which I highly recommend. If you're worried my father is 60+ and got one after seeing mine and rides his everyday, he's done about 15lbs since getting it and his resting heart rate is in the 60s which is good for his age.
By data Go To PostAlso buy a fitbitGarmin is what it's at bro 😄
By domino Go To Post7 weeks out from meet day
waking up at 183 lb which is right on the dot for competition
training right now is easily the most fun it has ever been. it's uniquely challenging when it comes to managing fatigue as pretty much every single day is a PR whether it's my top sets or volume work. beyond the raw strength having the extra 20lbs helps with the stability of my lifts which means i don't have as many sloppy reps from fatigue
today was the day
540 squat (17 lb PR)
314 bench - bench just kind of fell apart during prep. not really sure why.
573 deadlift (11 lb PR)
1427 total at 183 weight class
2nd in my weight class and 2nd best overall lifter by the formulas
not bad considering i didnt really fill out the class. offseason goal is to get to 190ish and cut back to 183 for my next comp whenever that is (sometime in Q2 2025). need the extra upper body muscle mass to get bench back on track.
Less than five weeks out, I'm feeling the bounce and my recovery runs are feeling light (as they should).
I'll be 🪽 the canal's of Amsterdam.
I'll be 🪽 the canal's of Amsterdam.
The more and more time I spend on hypertension the more I say fuck back squats.
More like glute and hip abductor squats. I've fallen completely for leg press, hack squat machines and leg extensions which are the leg goats
More like glute and hip abductor squats. I've fallen completely for leg press, hack squat machines and leg extensions which are the leg goats
leg extension burn at high reps is insane bro
do you low rep high weight enough to kind of avoid it or are you just tom platz pushing past the burn into the 20 rep range like a maniac
do you low rep high weight enough to kind of avoid it or are you just tom platz pushing past the burn into the 20 rep range like a maniac
I push as heavy as I can for 10+ reps. First set or so I can try to focus on a squeeze but the last sets I'm just trying to get through them
a lot of the times I'll finish with a drop set. There's some leg days where I JUST do like 10 sets of Leg Extensions.
I got more compliments on my legs than anything else this Summer which is crazy because big compound lifts-wise, Squat is my worst one. But I do have crazy strong hamstrings
a lot of the times I'll finish with a drop set. There's some leg days where I JUST do like 10 sets of Leg Extensions.
I got more compliments on my legs than anything else this Summer which is crazy because big compound lifts-wise, Squat is my worst one. But I do have crazy strong hamstrings
By Dark PhaZe Go To Postdomino do you do any iso work for quads or are you hitting them mainly through squats
there's a bit but a lot of the leg stuff I do pushes the whole upper leg area as a system. so here's an avg leg day for me during meet prep.
Squat 1x1 @80-90% max depending on the week. Increases each week over a 4 week period
Squat 3x3 @70-80% max, same as above
- this part is actually pretty easy even though it's a heavy load. i can deal w/ low reps. it's when we get up to 6-7 reps at maybe 60% that I really struggle
Leg Press - 4x12 - 7 plates (this is always funny because even some of the stronger guys in my weight class only do like 5 plates max but that's just when I really start to feel anything)
Belt Squat - 3x12 - 3 plates
Front Foot Elevated Split Squats 3x10
Bulgarians 3x10
Step Back Lunges 3x10
all w/ about 50-60 lb dumbbells
Leg Extension 4x10 - 200 lb
after all this they usually had to peel me off the floor so i can go home
By reilo Go To PostGood god dude how long are you in there for lol
probably 3.5 hrs
bench/chest day is quick i can bang that out in an hour if i'm not yapping.
deadlift/back is about 2 hrs.
if i have a full SBD day that's probably 4 hours. i usually do that on Saturdays.
yeah but i work from home for about 70% of the year so during the week on training days I usually shut it down at 4pm and then if anything is really pressing I'll do it later while I'm watching wrestling
i try to set up meetings/pitch calls for either Wednesdays or Fridays since I don't train those days.
it's only really tough when I have to train on the road because I have to bring my gym stuff everywhere but I usually plan it out to where I have squat day on Monday while I'm at home. I need a good night rest before that and I hate squatting after a flight.
typically my work trips are Tuesday through Thurs/Fri and I'm always by myself so I usually plan to visit gyms I saw on Instagram and I save Bench/Deadlift for when I'm on the road since those are lighter days.
i try to set up meetings/pitch calls for either Wednesdays or Fridays since I don't train those days.
it's only really tough when I have to train on the road because I have to bring my gym stuff everywhere but I usually plan it out to where I have squat day on Monday while I'm at home. I need a good night rest before that and I hate squatting after a flight.
typically my work trips are Tuesday through Thurs/Fri and I'm always by myself so I usually plan to visit gyms I saw on Instagram and I save Bench/Deadlift for when I'm on the road since those are lighter days.
By reilo Go To PostNo sex Sun/Mon either then looolI have had to move around the training schedule to accommodate at times 😂
Was at work talking to one of my co workers. We were talking about weight and I was telling her I'm trying to cut about 15 pounds and she was like shocked about me saying that I didn't need to so I asked her how much she thought I weighed and she says ' stand up '
So I stand up and she goes ' oh well you got big leg muscles' LET'S GO DUDE
So I stand up and she goes ' oh well you got big leg muscles' LET'S GO DUDE
i'm already seeing benefits after two weeks of treadmill work. i don't want to fall asleep at my desk after lunch anymore. still need more work to go up and down our stairs quickly without running out of breath.
i've been keeping my heartrate between 140-150 for 30 minutes a day, 4 days a week. 220 calories each session. been doing the "random" elevation setting on the treadmill so it changes the angle as i go. walking at about 3.3-3.5 mph the whole time now. looking forward to bumping that up. might start taking larger strides to work the muscles differently, too.
i've been keeping my heartrate between 140-150 for 30 minutes a day, 4 days a week. 220 calories each session. been doing the "random" elevation setting on the treadmill so it changes the angle as i go. walking at about 3.3-3.5 mph the whole time now. looking forward to bumping that up. might start taking larger strides to work the muscles differently, too.
By Jazzy Jambalaya Go To Posti'm already seeing benefits after two weeks of treadmill work. i don't want to fall asleep at my desk after lunch anymore. still need more work to go up and down our stairs quickly without running out of breath.
i've been keeping my heartrate between 140-150 for 30 minutes a day, 4 days a week. 220 calories each session. been doing the "random" elevation setting on the treadmill so it changes the angle as i go. walking at about 3.3-3.5 mph the whole time now. looking forward to bumping that up. might start taking larger strides to work the muscles differently, too.
Good shit. Keep at it.
Been going way harder on ground beef than chicken lately. Less mess to deal with imo. Just get the little organic 3 packs from costco
Didn’t ever think it was possible to burn 250 calories in a half hour of walking but I am consistently doing it right now.
It’s also wild how my heart rate is adjusting more quickly to what I am doing now. It actually drops 30 bpm during my five minute cooldown relatively quickly. It used to only drop like 20 bpm my first go and took its sweet time getting there.
Gonna rest up this weekend because my feet and calves were not happy during and after the walk today. Back at it Monday.
It’s also wild how my heart rate is adjusting more quickly to what I am doing now. It actually drops 30 bpm during my five minute cooldown relatively quickly. It used to only drop like 20 bpm my first go and took its sweet time getting there.
Gonna rest up this weekend because my feet and calves were not happy during and after the walk today. Back at it Monday.
By Jazzy Jambalaya Go To PostDidn’t ever think it was possible to burn 250 calories in a half hour of walking but I am consistently doing it right now.
It’s also wild how my heart rate is adjusting more quickly to what I am doing now. It actually drops 30 bpm during my five minute cooldown relatively quickly. It used to only drop like 20 bpm my first go and took its sweet time getting there.
Gonna rest up this weekend because my feet and calves were not happy during and after the walk today. Back at it Monday.
Keep it up Kib, download Alltrails when you get the chance. It shows all the nature trails in your area, I been using it for 2 years.
And like data said, get some Hokas, they're the Porsche of sneaker comfort.
thanks! i'll definitely have to give that AllTrails app a try.
as far as shoes go, i actually don't like the shoes with all that support. i grew up country as hell and vastly prefer walking barefoot so my favorite ones are Merrell barefoot shoes like these: https://www.merrell.com/US/en/trail-glove-collection/#prefn1=genericSizeType&prefv1=M
i like the Trail Gloves for general purpose since they have a little padding (but no support), which helps when walking on concrete. the Vapor Gloves are much thinner and better when walking on grass and surfaces softer than concrete and asphalt.
as far as shoes go, i actually don't like the shoes with all that support. i grew up country as hell and vastly prefer walking barefoot so my favorite ones are Merrell barefoot shoes like these: https://www.merrell.com/US/en/trail-glove-collection/#prefn1=genericSizeType&prefv1=M
i like the Trail Gloves for general purpose since they have a little padding (but no support), which helps when walking on concrete. the Vapor Gloves are much thinner and better when walking on grass and surfaces softer than concrete and asphalt.
My emotional and mental stability is really limiting my gains
need to go mugshawty hunting for some motivation
need to go mugshawty hunting for some motivation
By data Go To PostMy emotional and mental stability is really limiting my gainssounds like you need to do Winter Arc
need to go mugshawty hunting for some motivation
Been really spoiled by Barebells. Eating a Clif Builder protein bar right now cause I am traveling and this ain't it. It's like eating chalk.